5 Yoga moves to add to your daily stretching today Comments Off on 5 Yoga moves to add to your daily stretching today 61408

Introduction

It’s no surprise that the practice of yoga has grown in popularity over the last couple of decades. It has several benefits like core strengthening and improved flexibility. However, yoga has several poses and positions that can get a little confusing when choosing what poses to do to achieve your goals. Whether you are just starting out, or are looking to raise the bar during your yoga, this is the post for you.

A brief history on the origin of yoga

Modern yoga as we know it is a combination of different poses and forms, evolved over centuries and modified by different practitioners. Take the first ever recorded instance of yoga, which dates as far back as the 2nd century which, although it was not clearly described as yoga, involved a sitting posture described to require a steady form and comfort. The form was assumed for meditation, not unlike what we have today. In about the 11th century, there was a description of a non-seated pose in which the practitioner balances on the hands. As the centuries passed, yoga became more evolved, and more adapted to modern cultures like ours.

Simple forms

Even though yoga has changed over the years, there are simple poses that have remained relatively constant through the ages, retaining their simplicity and form.

Here are 5 of those simple forms that can be incorporated into your daily routine

  1. Lotus Position: The lotus is one of the most fundamental positions in yoga, with a long history like we discussed. The lotus has a special position among all the stretches and positions not just because it is the oldest, but also because it is key to meditation, which is a big part of yoga.

To enter the sitting position:

  • Sit on the mat with your legs and your back straight
  • Fold your legs so that your feet now rest under your thigh as you relax and let your feet rest comfortably on the floor.
  1. Cow position: The cow position is also a relatively easy position to attain. It is especially good for stretching and relaxing the back muscles as it involves stretching the vertebrae (back bone) and the spinal muscles.

To perform the cow position,

  • Start by kneeling on all fours (hands directly beneath shoulders, and knees directly beneath the hips)
  • Breath in and turn your head upwards as if to look at the ceiling, forming an upward facing curve with your back (the hollow facing upwards)
  • Breath out and return to the neutral position
  • Repeat as necessary
  1. Child Position: The child pose is different from the cow position, only because it stretches the back in the opposite direction, as well as the neck, arms, and legs. It also tones and strengthens the core muscles, giving a mild general body stretch. The child pose is especially good in situations where you don’t have a lot of time during the session. It is a great pose for stretching a lot of areas at once.

To enter the child position:

  • Kneel on all fours like in the cow position
  • Lower your hips so your thighs touch your calves
  • Lean forward, and extend your arms so your elbow and hands touch the mat
  • Maintain the position for the desired length of time
  • Repeat
  1. Bridge pose: So named because of the way the body resembles a bridge when done correctly. The bridge position can be considered the opposite of the child’s pose because here, the back is active and extended, with the hips and knees flexed and bearing most of the body’s weight. The bridge is good for stretching the abdominal muscles and the thighs.

To enter the bridge position:

  • Lie flat on your back and bend your knees
  • With your bent knees, elevate your body so your buttocks and lower back lift off the mat
  • Bring your arms forward so they are positioned directly beneath your body
  • Be sure to keep your upper back and head on the mat during the pose
  • Hold for as long as necessary and repeat as desired
  • Repeat
  1. Locust Position: The locust position is an intermediate level position, because of the core strength it requires to execute. It is very similar to the “superman” in resistance training. While the superman is for strength building, the locust is for stretching and relaxation. It concentrates on the arms, legs and upper back.

To enter the locust position:

  • Lie on your chest with your arms and legs stretched out on the mat
  • Lift your legs from the hip off the mat, while simultaneously lifting your head, arms, and upper chest
  • Maintain the position for the desired length of time
  • Repeat

Incorporate these stretches and positions into your daily routine to increase strength, flexibility, and improve inner-peace. Let us know what you think!

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Getting your kids to read this summer Comments Off on Getting your kids to read this summer 64464

Summer means different things for different people. For twenty-year-old’s, it’s the time to work and party; for parents, it’s the time to hold neighborhood events and start saving up, and for kids, it’s the time to kick back and finally have some fun. School’s out! 😃 It’s that one time of the year when they can go to the beach and hang out with all their friends without worrying about some project or homework. For them, the entire summer is all about having fun, and as a parent, it’s your sacred duty to balance fun with continuing education. You might even be able to replace “fun” with something more rewarding – like reading!

Knowledge attained outside the classroom tends to stick around longer

You don’t want to be the “uncool” parent that forces your kid to do something school-related during the summer, but you don’t really have that much of choice, here’s why. The lessons that really stick with you long after you finish school are the ones that you learned when you didn’t really have to.

The knowledge that is acquired without some form of ultimatum or consequence always leaves a lasting impression. It also introduces you to a new side of knowledge that is not purely scholarly.

Reading is right for you regardless of what it is that you decide to read – obviously you will have to control your kids’ intake in your spare time. Reading strengthens the mind, and continual learning increases the speed at which you assimilate and process information. Just imagine the kind of impact a fantastic reading speed could have on your kid educational future. You could be adequately preparing them for a future in academia.

Exposure

The reward of “ruining” their obsessively fun summer will be some exposure to other subjects and topics that are unfamiliar to them. Recreational reading could be very instrumental in building up their overall personality. Plus, proper exposure ensures that they have enough information to make smarter and more informed decisions at a tender age.

It can teach them to research and ask questions

Summer reading could form the basis of a voracious reading habit that could beautifully complement their curiosity. It’s not every kid that thinks about something strange that eventually go on to investigate, summer reading could introduce them to the concept of research.

How to get your kids to read during the summer

It’s easy to talk about getting your kids to read during the summer, getting them to do it another issue entirely.

Kids can be especially stubborn or pigheaded when you are trying to force them to do what they simply have no interest in. The only way to have them do what you want the right way is to either introduce a reward system or trick them that it’s all their idea. Local library’s often offer summer reading lists per age group.

Reward system

Are you having a hard time getting your kid to do anything you want? Wait patiently, there is always something they’ll want, and you can use that to get what you want – in this case, it’s a healthy reading habit.

When they come to you with a ridiculous demand, you can propose a fair trade that will engage their mind and keep it focused on a book that you’ll recommend. You can even choose to deliver the reward after the completion of several books, that way, you are getting the most out of your deal.

You can also choose to limit or restrict play time, and the completion of a certain number of pages could be the requirement they must fulfill before they are allowed to play again.

Making them think it’s their idea

In my experience, people are always more motivated to complete a project that they believe to be totally theirs. When it’s your plan, you just tend to pay more attention to it, it’s like you want to prove something to yourself and others around you. Adults think this way, and so do kids. They can be pretty devoted to completing a book they just accidentally stumbled upon or saw you flip through.

Sometimes you don’t have to be so obvious or aggressive, you could give a rousing speech about reading and hand them a book that you know that they’ll enjoy and leave the rest to them.

The summertime doesn’t have to all about vacations and parties, it could also be an opportunity for your kid to develop a reasonably analytical mind.

Is your partner complaining about your snoring? You might have a problem. Comments Off on Is your partner complaining about your snoring? You might have a problem. 54930

Your partner might not have the heart to tell you, but your snoring sucks. They might tell you that it’s slight and cute and they don’t mind, but they are just trying not to hurt your feelings. I, on the other hand, have no such obligation. In truth, snoring isn’t as annoying and unbearable as I make it out to be. It might actually be “cute” but something has to be done about it nonetheless. It might be a sign of something more serious than just a mildly distasteful sleeping habit. So, is your snoring far more serious than you think, or am I just being hard?

Having sleep apnea isn’t necessarily a bad thing (ok technically it is). But it doesn’t always have to be life or death. You could see a doctor and try to get things sorted out before it’s too late. After all, sleep apnea deprives your entire body and brain of some much-needed oxygen.

An individual is said to have sleep apnea when they don’t get enough oxygen during sleep because their brain isn’t sending signals fast enough to the rest of the body. It doesn’t know to breathe in during sleep; or it could be caused when the muscles of the throat are relaxed which causes the pathways to narrow, so the body doesn’t get enough oxygen during sleep. There are three major types of apnea and although their causes vary, they pretty much cause similar problems down the road.

I’m not typing this long list of diseases to scare you, but they are some of the possible conditions that might result from prolonged sleep apnea.

Some of the diseases that can arise from sleep apnea are:

  • High blood pressure
  • Type 2 diabetes
  • Metabolic syndrome
  • Liver problems
  • Sleep-deprived partners

Although the diseases on this list are scary and often life-threatening, they rarely happen in most cases. Like with most life-threatening diseases out there, early identification is what it’s all about.

Here are a few ways of identifying sleep apnea:

  • Loud snoring
  • Short moments when you stop breathing completely
  • Dry mouth in the morning
  • Falling asleep during the day
  • Insomnia
  • Irritability
  • Short attention span while awake

Note: Sleep apnea isn’t quite identical across the spectrum. Some people don’t even snore loudly at night. I know that this might sound confusing but things aren’t always as simple as they seem. You have to watch out for some of the other symptoms if you think that you might have sleep apnea. Your best bet is to just get yourself checked out whenever you can.

Now then, how exactly can we help ourselves when we find out that we have sleep apnea?

Although there are some home remedies and radical dietary alternatives, the safest solution is going with modern medicine. In-person sleep studies, surgeries, and even medications are all options that might be available to you. With that said, here are a few things easy ways to help with your sleep apnea.

Keep your weight under check

Although this symptom is particularly restricted to obstructive sleep apnea, it’s a great idea to adopt it nonetheless. It’ll look after you long after the sleep apnea has passed and it does come with some added physical advantages. It is well known that obesity has a lot of unsightly consequences, but what most people don’t know is that it can also be the cause of sleep apnea. Obesity blocks some of the essential pathways such as the nasal passages and this often results in sleep apnea.

Change your sleep position

It has been noted that certain sleeping postures actually help with your sleep apnea. Something as simple as sleeping on your side can greatly impact the overall frequency of your snores and gasps. Sleeping on your side makes it less likely for your tongue to obstruct your airway. Although not everyone is immediately relieved by this simple home remedy, it’s still quite memorable all things considered.

Quit smoking

In case you might not know, smoking can kill you eventually. They don’t only break down the cells in your lungs, they also increase inflammation and fluid retention in the throat which can cause sleep apnea.

Sleep regularly

I understand that gasping for breath in the middle of the night can be problematic but adequate sleep goes a long way in improving the quality of your sleep and your life span altogether.

Your partner’s sporadic sleep pattern might not be a result of his or her strange sleeping habits. It might be something more serious than that and you should always watch him or her when they are asleep. That is when you will really know if they are at risk.

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